In celebration of Independence Day, July 4th, we will only have classes at 5:15 a.m., 8:00 a.m. and 9:0a.m. Have a Happy 4th of July!

 

Level 1

EMOM for 10 minutes
Odd minutes: 7 Back Squats  *AHAP
Even minutes: 2 Split Jerks  *AHAP
+
2000m Row
1 Mile Run
2000m Row
Post loads and time.

 

Level 2

21 – 15 – 9
Thrusters  95#/65#
Pull Ups
– 5 minute rest –
21 – 15 – 9
Deadlifts  225#/155#
HSPU’s
– 5 minute rest –
21 – 15 – 9
GHD Sit Ups
Push Ups
Post time minus 10 minutes.

 

CrossFit Old School

4 Rounds
200m Run
20 Wall Ball 20#/14#
20 Russian KB Swings  53#/35#
20 GHD Hip Extensions
Post time.